5K – F3 Knoxville

Fast Hills

July 21, 2023 5K

THE SCENE: Foggy, 68 degrees, 91% Humidity
WARM-O-RAMA:

SSH

Tempo Squats

Tempo Merkins

Tennessee Rocking Chair

Tie Fighters

Hairy Rocketts

THA-THANG:

Mosey to the largest parking lot

Start at the bottom corner, run 75% to light pole 19 (about 300M)

10 Hand Release Burpees or 10 Captain Thors

Mosey to the corner, 20 Squats

Mosey half-way back to the start, 30 Flutter Kicks

Mosey back to the start, 40 Merkins

Do this 4 times

CIRCLE OF TRUST/BOM:

Phil 4:10-13

I rejoiced in the Lord greatly that now at length you have revived your concern for me. You were indeed concerned for me, but you had no opportunity. Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me

MOLESKIN:
The challenge today was to seek contentment amid the daily grind

Window Shopping 2023

June 23, 2023 5K

THE SCENE: Rather humid, 67 degrees

WARM-O-RAMA:

Jog

Lunges

Merkins

Lunges

Burpees

Lunges

Rocky Balboas

THA-THANG:

4 corners–Matlock Tire

10 Burpees

20 Squats

30 Merkins

40 Freddy Mercuries

4 corners–Arby’s

10 Burpees

20 Squats

30 Merkins

40 Flutter Kicks

4 corners–Zaxby’s

10 Catalina Wine Mixers

20 Squats

30 Merkins

40 Hello Dollys

4 corners–Regions Bank

10 Burpees

20 Squats

30 Merkins

40 Ankle Taps

4 corners–Maple Street

10 Burpees

20 Squats

30 Merkins

40 LBCs

MARY:
Various core exercises for 4 mins

CIRCLE OF TRUST/BOM:

James 1:2-3

2 Count it all joy, my brothers,[b] when you meet trials of various kinds, 3 for you know that the testing of your faith produces steadfastness. 4 And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.

Lunge/Leg Day

June 2, 2023 5K

THE SCENE: Very nice, think it was in the 70s maybe?
WARM-O-RAMA:

SSH

Tempo Squats

Mt Climbers

Flutter Kicks

Freddy Mercuries

Rocky Balboas

Moroccan Night Club

THA-THANG:

Mosey to new math building

Dips on the side and the stairs

Mosey to the large parking lot opposite the Duck Pond

20 Merkins, Lunge to the next parking spot, 20 Flutter Kicks, Bernie to the next parking spot

Do the above 10 times

Mosey to Welcome Way, use the light posts as markers

Lunge to the light pole, 20 Merkins, Bernie to the next light pole, 20 Carolina Dry Docks, repeat all the way to the back of the campus

Do everything in reverse (large parking lot workout, and new math building)

MARY:
Time for Imperial Walkers

CIRCLE OF TRUST/BOM:

Song of Songs 7

How beautiful your sandaled feet,

O prince’s daughter!

Your graceful legs are like jewels,

the work of an artist’s hands.

2 Your navel is a rounded goblet

that never lacks blended wine.

Your waist is a mound of wheat

encircled by lilies.

3 Your breasts are like two fawns,

like twin fawns of a gazelle.

4 Your neck is like an ivory tower.

Your eyes are the pools of Heshbon

by the gate of Bath Rabbim.

Your nose is like the tower of Lebanon

looking toward Damascus.

5 Your head crowns you like Mount Carmel.

Your hair is like royal tapestry;

the king is held captive by its tresses.

6 How beautiful you are and how pleasing,

my love, with your delights!

7 Your stature is like that of the palm,

and your breasts like clusters of fruit.

8 I said, “I will climb the palm tree;

I will take hold of its fruit.”

May your breasts be like clusters of grapes on the vine,

the fragrance of your breath like apples,

9 and your mouth like the best wine.

MOLESKIN:

Really take time to enjoy the wife of your youth

Trying Something New

May 15, 2023 5K

THE SCENE: Humid and 64
WARM-O-RAMA:

SSH

Tempo Squats

Merkins

Mountain Climbers

TN Rocking Chair

THA-THANG:

Mosey to the Anytime Fitness Parking Lot

25 Merkins

40 2-count Freddy Mercuries

50 Squats

Run around the back of the parking lot & repeat 2 times

Mosey along the back road behind Pellissippi

Mary along the way; merkins, LBCs

Pellissippi Portable Parking Lot Stations

10 Burpees

40 2-count Flutter Kicks

50 Squats

Run around the back of the parking lot & repeat 2 times

Mosey back to the flag; Mary along the way

MARY:
Imperial Walkers

CIRCLE OF TRUST/BOM:

Phil 3:14-15

13 Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, 14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

15 All of us, then, who are mature should take such a view of things. And if on some point you think differently, that too God will make clear to you.

– As I grow older, I feel God “making clear to me” the need to 1) acknowledge how much more I need to learn, and 2) use that realization to try and rekindle a love for God’s Word and seek him more fully. Encourage HIMs to do this as well

Dora and Ducks

April 24, 2023 5K

THE SCENE: 39 and chilly, but clear
WARM-O-RAMA:

SSH

Tempo Squats

Diamond Merkins

Mountain Climbers

Windmill

Diamond Tempo Merkins

THA-THANG:

Mosey to the Courtyard – Dora up

100 Diamond Derkins

200 2-Count Flutter Kicks

300 Squats

Mosey to the Duck Pond

Burpee half-mile; 1 small lap around the pond, stopping 5 times to do ~10 burpees

Mosey back to flag for Mary

MARY:

Dips

Freddy Mercuries

Hello Dolly

Imperial Walkers

CIRCLE OF TRUST/BOM:

Eccl 4:9-10

9 Two are better than one, because they have a good reward for their toil. 10 For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

MOLESKIN:

– Great to have the fellowship of brothers to lift you up…I appreciate the great prayer and support since my mom’s passing